5 Surprising Ways to Avoid Overeating (Plate Color Matters!)

The holidays are full of way too many opportunities to dine,
snack, nibble and taste yourself into a gift-wrapped food coma. The temptations are everywhere, from office parties to New Year's Day
brunches -- so how do you keep your dance card full without eating a
year's worth of calories in one month?

Rachel Berman, RD, director of CalorieCount.com, gave us five simple and creative ways for you to help your willpower along this season:

1. Choose your plate wisely. Size matters, says Berman, noting that in the past century, the diameter of the common American dinner plate has grown from an average of about 9 inches to 11 or even 12 inches. No wonder we can’t control our portion sizes! When given a choice, Berman recommends choosing a smaller plate so that there’s less space to fill up … then, step away from the buffet.

Color also matters, when it comes to plates. Berman points to recent research conducted by Dr. Brian Wansink, author of Mindless Eating and director of Cornell University’s Food and Brand Lab. Wansink found that we portion out less food when the color of our plate contrasts with the color of our food. Berman explains, “When we see empty space which is a different color, like pasta with marinara sauce on a white plate, we are more likely to monitor our portion size and consume less.”

2. Imagine your food.Can’t get the idea of your mom’s annual Christmas party chocolate cake out of your mind? Don’t resist it! Berman says research shows that imagining that chocolate cake, thinking about eating it bite by bite and what it would taste like may help us consume less when we’re faced with the real thing. “Instinctively, we tell ourselves we can’t have these less-than-healthy foods,” says Berman, “but take a note from your parents and use reverse psychology on yourself!'” Plus, by allowing yourself to have a small portion of the food you crave, she adds, you are less likely to overeat that food in the long haul.

3. Dress to Eat Less?Many women might try wearing tight clothing to reduce the amount they eat when out at parties. “Common sense tells us that yes, this would help us eat less in fear that we will bust our top button open,” agrees Berman, but she isn’t a big fan of this tactic, noting that wearing restrictive clothing might make you feel more self-conscious and less comfortable walking around and making conversation with people. However, Berman says, “paying attention to how your clothing fits is a healthier measure of weight then getting on the scale every day.”

So, in other words, don’t stuff yourself into your snuggest pair of too-tight jeans for the sole purpose of keeping yourself away from the buffet. But do slip into your skinny jeans now and then over the holidays to check in and make sure they still fit they way they should.

4. Walk Around and Mingle!This might seem obvious, but by walking around at a party and engaging in conversation, you are doing what you are meant to be doing — socializing! “Food is just part of the fun,” says Berman. “If you’re holding a drink — either water, seltzer, wine or alcohol mixed with a non-caloric beverage — and standing up, it is very difficult to also be chowing down,” she points out. Also, Berman notes, being a social butterfly and chatting with others can help slow your eating, which in turn can help you eat less, since it takes 20 minutes for your stomach to tell your brain you’re full.

5. Stay hydrated.Drinking a glass of water before a meal can help you eat less — and it’s not necessarily because your stomach feels fuller. Often, explains Berman, we confuse thirst for hunger and end up eating more, when what we really need is a glass of water. Plus, if you’re drinking alcohol, mix it up by having a glass of water or seltzer between drinks so you stay hydrated … and don’t get so tipsy that you forget all the other tips. As Berman says, “Alcohol can tell us to do some crazy things — don’t let it be the cause of your overeating, too!”